Too Much Aerobic Exercise? - UniHup - Your Daily Dose Of Updates

Running, cycling and other cardio exercises can help improve your health and fitness. Find out what cardio exercise is suitable for you and there are too many cardio exercises.

Hi, friends! Good morning? Hope you have a great week. For today’s post, I updated an older *Befy* with a lot of fitness tips. If you want to know how much cardio you want to do with aerobic exercise and need help with your day job, I’d love to help with a custom plan.

I often get changes to the same problem. What are my weight loss goals? What cardio exercise should I do? What *good* aerobic exercise can I do without losing my muscles? What is the minimum limit?

However, the core of each of these questions ends up asking: Too much aerobic exercise?

Let me dust off my cardio queen badge and tell you a long story.

Too much aerobic exercise?

The story of the Aerobic Queen

Back to the day I think aerobic exercise is the “all end” of fitness, and (at the time my goal was) weight loss. I think more is better in terms of aerobic exercise. Little did I know that I was burning my precious muscles as I smashed my treadmill and stepped along the oval. Yes, I’m experiencing real muscle loss.

Considering my time spent on cardio and thinking I was giving myself a solid way, I realized later that it was too killing, it was miserable and fun. I have little hearts that go to almost every day for more than an hour. I did too much cardio in a high intensity way. (This is also when I messed up my metabolism a few years ago.)

Thankfully, I started working in the fitness industry, getting certified to teach group fitness and work as a personal trainer, and learned a lot about the Heart Balance Act. It takes some time to figure out the fitness and type that will drive your goals while providing endorphins, sweat, and performance growth (including endurance, speed, and agility).

It wasn’t until I reduced the duration of my cardio exercise and practiced that I noticed a difference in my fitness growth and overall health. I also feel like there is a great boost to my gym Mojo because I no longer use my time to read books and comment with friends. (< – Still fun, but it's open for new courses, HIIT methods and fitness methods!)

FAQs and tips for finding your personal aerobic exercise

(As always, check your doctor before making any fitness changes. It is especially important to start the procedure under the guidance of your doctor if you have a medical condition or a sedentary lifestyle. As always, respect your body.)

What exactly is aerobic exercise? Is the amount of strength training?

Cardiovascular fitness is a key aspect of health, involving the intake, transportation and use of oxygen during exercise. When you jog, sprint, or even vacuum throughout the day, your heart, lungs and muscles work in harmony.

We measure aerobic exercise with Vo2max, which is the maximum amount consumed by the human body. Measurement is not easy, so we usually determine that intensity is the percentage of maximum heart rate.

Example: I’m 36 years old, so my estimated maximum heart rate is 220-36 = 184. If I want to reach 80% of my maximum heart rate (for high intensity workouts), it is 184 x .8 = 147.2. So in this case if I wear a heart rate monitor, my target is about 147. This is with NASM RecommendationsThis is where I get my personal training certification.

As far as strength training calculation is concerned, of course it can. It depends on always increasing your heart rate. If you are doing traditional hypertrophy training (3 sets of 10-12 sessions between sets), there is a good chance that you won’t raise your heart rate and maintain it during the workout. If you are doing more circuit-based workouts or superset multiple workouts, your heart rate may rise! This can be counted as aerobic exercise. Sometimes, for circuit workouts, my heart rate is higher than I do steady state, such as jogging or dancing on a treadmill.

What are the suggestions for cardio exercise?

Unless you are going to attend a specific event, I will never recommend you do more than an hour of cardio. If you really like it, make sure you have some rest days (yes, more than one! Especially in this case) to get your body back. If you’ve been training the same muscles, especially if you perform the same type of cardio every day, you won’t give them a chance to be stronger and recover. Plus, this can make you hurt by overuse <- not a picnic.

Make sure you provide your body with the opportunity to heal between meetings and make sure to alternate intensity. I always like to throw reminders out The heart is the muscleand it is very important. It takes rest, just like your legs, shoulders, chest, back, etc. As part of the plan, simple days are included.

How much does aerobic exercise do for muscle building?

This is General advice for aerobic exercise:

Perform at least 150 minutes of moderate-intensity cardiac breathing exercise, 75 minutes of intense intensity or a combination of moderate-intensity and intense intensity exercises per week. Perform exercises for all major muscle groups (1 set of repetitions per muscle group) and weekly recommendations for weekly resistance training. Flexibility and neuromotor exercises (balance, agility, coordination) are also recommended at least twice a week.

I think 150 minutes of cardio per week is a good goal. If you exercise 5 times a week, that’s 30 minutes a day. To a minimum, I like to recommend a brisk walk of 20 minutes a day. That’s it. You can break the aerobic fitness session into chunks if you want, which put me in the next issue. Unless you train, aerobic exercise can do more harm than good.

I don’t have a lot of time to do a solid aerobic exercise. Should I skip it completely?

Separate it! ! I once thought that if I don’t have time to do more than 10 minutes, it’s not worth it. It’s worth it and may be beneficial. After exercise, our bodies must work hard to replenish the store and regulate tissue temperature. This is called EPOC (excessive oxygen consumption after exercise) and burns extra calories. Do several short exercises a day and you will receive a rewarded EPOC meeting. So, do your best as much as possible. If you only have 20 minutes of exercise, here are some ideas.

sculpt society 1

(Sculpt Society is one of my favorite forms of cardio! This link will allow you to get free for one month.)

Tips for cardio exercise

Start slowly and accumulate from there.

It’s smart to start with less and build up from there.

Focus on quality rather than quantity.

Focus on making time count and make the most of your workout. It’s not how many minutes you can add to the time, but more information about how you feel. Do you feel challenged, sweating and energetic (not draining)?

Your aerobic magic number may be different from the above suggestions.

Depending on the type of cardio exercise pattern you do, your strength training frequency and your daily activity level, you may find that you need to reduce “traditional cardio” and more strength. It’s all a question of experimentation and find magic numbers based on your unique goals and situations. Depending on what happens, this number may also change for a week. Aerobic exercise is a key aspect of health, so try walking a little bit every day and staying active if you can.

Don’t overdo it.

Unnecessary aerobic exercise (no purpose, such as training for events) can bring you overuse, increased cortisol levels, exhaustion of immune system function, fear training, increased heart rate at rest, pain in the joints, extreme muscles Soreness, extreme muscle aches, and fatigue. It can make your hunger levels interfere with and affect your hormones (that’s why many women who do too much hard cardio work suffer from menstrual cycles, hair loss, skin changes, anxiety, anxiety, depression, sleep changes and irritability pain). When you overuse it in cardio, your body can also start using its lean muscle as fuel, reducing overall strength and muscle mass. This means that in addition to body fat, it is possible to lose muscle. Your body composition changes and you need to find the best place to exercise your cardio in your exercise routine – suitable for you and your unique goals. Make sure you have a lot of “easy days”!

If you hate it, give it up.

There are a lot of cardio fish in the ocean and you are destined to find something you like. Don’t be afraid to try different courses, patterns and lecturers before finding the perfect match. If you think traditional aerobic exercise is not for you, do it via circuit training or something that will increase your heart rate. Don’t forget the rewards of unintentional exercise (also known as neat: non-sports activity heat occurs), and you’re burning calories and increasing your heart rhythm through daily physical exercise, such as family chores, gardening, errands, errands, intimate activities, and more. Bleak

It is also important to mention the routines of balance including aerobic exercise, weightlifting, mobility and rest.

So tell me, my friend, how often do you do aerobic exercise in your daily work now?

I was doing a lot of work when I was teaching at the resort – teaching up to 3 dance aerobics in a row. My knees hate me, too. Now, I only do 2-3 days of cardio exercise and I go to Maxi every day.

XOXO

Gina

Some resources:

35 Heart-based weight exercises

What does aerobic exercise mean?

Hail Hiit, Aerobic King